And we will make sure that
every training is fun and
In just thirty days you will be surprised to find a so much slimmer and fitter body in the mirror hey
What are you doing in my bathroom?
So why do we make the first step to your transform body right now. Let's start. You don't even have to start your stopwatch
I'll be counting for you
Exercise number one full plank
Lie down with your belly on the floor
Then raise your body on your straight arms and toes and keep it horizontally
Your body should make a straight line head the heels
breathe normally
You need to keep this position only for 60 seconds, let's give it a try ready the countdown starts now
Plank is one of the best exercises for core conditioning
It strengthens your abs, but also works your glutes and hamstrings supports proper posture and improves balance
How are you doing hold on try to breathe normally?
inhale... exhale
That's right
Okay, just five seconds left five, four, three, two, one
Wow that's great. Let's try the next one
Exercise number two elbow plank
Keep the same position on your belly now
Raise your body on your elbows and toes and keep it horizontally
Your body should make a straight line head to heels
Don't forget to breathe normally
This time only 30 seconds come on you can do it
Plank is one of the basic poses in yoga
So you can be sure it is absolutely healthy for your body and will keep you energized for the whole day
Yogi's don't lie especially the yogi who said when you come to the fork in the road take it
Three-two-one you are SuperDuper. I'm amazed
All right here we go exercise number three raised leg plank
Prop your body in the position of elbow plank
Raise your right leg to the level of your glutes or higher and breathe normally
Up we go
Breathe normally because your muscles will need to receive oxygen
If you hold your breath your blood and abdominal pressure can increase significantly and have harmful effects on your body
Three-two-one
Now put your right foot on the floor and raise the left leg to the level of your glutes that's right hold on
Apart from working on your back, abs, chest, neck and shoulders
Leg raise plank also strengthens your glutes and back thighs and every exercise that we do should be healthy to your body
so inhale
exhale
inhale exhale
Two one great!
Can see you're ready for exercise four left side plank
Turn to your left side and put the left elbow strictly under the shoulder make sure your legs are straight
Now push your bottom and waist up
Balance yourself on your arm and feet until your body makes a diagonal line
breathe normally
And up, only 30 seconds
Side plank makes your abdominal side muscles stronger and keeps your waist thin
Whoo it's also a great pose to strengthen your shoulders and arms that's right. It's not hard is it?
Five four three two one well done!
Exercise number five can I guess mm-hmm right side plank
Turn to your right side and put the right elbow strictly under the shoulder make sure that your legs are straight
Now push your bottom and waist up
Balance yourself on your arm and feet until your body makes a diagonal line and breathe normally
And another thirty Seconds have started just now
Keep your balance don't sink in the shoulder I can see you, you are doing great. We're almost there
Three-two-one, okay, just two exercises left
Exercise number six full plank again
Absolutely, you've done this one before will let's repeat raise your body on your straight arms and toes and keep it horizontally
Your body should make a straight line head the heels
breathe normally
This time only thirty Seconds you can do it
Make sure your palms are right under your shoulders, if not move them carefully your body should feel solid
Yes, just like that
You are just a plank superhero, you know that don't you maybe five more seconds mm-hmm and here they are
five four three
two one
Wow! And one last exercise to go
Exercise seven elbow plank
Yes again
Okay, keep the same position on your belly now raise your body on your elbows and toes and keep it horizontally
Your body should make a what straight line head to heels right and
breathe
You should hold the position for sixty Seconds
How you doing keep your glutes down your body is a straight line yeah, there you go, Oh
30 seconds already passed and you are still standing. You are my superstar
All righty
Keep going
Ahh five seconds left
five four three
two one
All right, you've done it. You are a god of Plank
All right, and here is your daily workout plan summary that might be handy
Number one Full Plank One minute, Two Elbow Plank 30 seconds
Three, raised leg plank right leg 30 seconds, left leg 30 seconds
Four, right side plank 30 seconds. Five left side plank 30 seconds
Six, full plank 30 seconds
Seven elbow plank one full minute
And, one last thing before we say goodbye today once you feel that you are ready to intensify your workout
Try not to lie down on the floor between the exercises and just keep your body up while changing the arms position
Yeah, you can do it. I'm sure you can make it. See you tomorrow
Have you tried plank exercises before share your experiences in the comments?
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